Your Recipe

Fish Cakes with Brown Rice and Roasted Vegetables

Ingredient Amount Calories
Whitefish, mixed species 350g 469kcal
Egg raw whole 50g 72kcal
Rice brown medium-grain cooked 202g 226kcal
Potatoes, boiled, cooked without skin, flesh, without salt 250g 215kcal
Bread crumbs 30g 119kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cups cooked white fish (such as cod or haddock), flaked
• 1 cup mashed potatoes
• 1 egg, beaten
• 1/4 cup breadcrumbs
• Salt and pepper to taste
• Brown rice, cooked
• Assorted roasted vegetables (such as bell peppers, zucchini, and carrots)
Instructions:
1. In a bowl, combine the flaked fish, mashed potatoes, egg, breadcrumbs, salt, and pepper.
2. Mix until well combined and form into patties.
3. Heat a little oil in a skillet over medium heat.
4. Fry the fish cakes for about 3-4 minutes per side until golden brown and heated through.
5. Serve the fish cakes with brown rice and roasted vegetables.

Nutrition Facts
Portion Size 221 g | ml
Amount Per Portion 275
1151
kcal
kilojoules
% Daily Value *
Total Fat 7.2g 9%
Saturated Fat 1.4g 7%
Sodium 121mg 5%
Total Carbohydrate 30g 11%
Dietary Fiber 2.4g 8%
Sugar 1.1g
Protein 21g 43%
Vitamin D 11mcg 54%
Calcium 54mg 4%
Iron 1.4mg 8%
Potassium 554mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 51.5 mcg 6%
Thiamin [B1] 0.313 mg 26%
Riboflavin [B2] 0.21 mg 16%
Niacin [B3] 4.624 mg 29%
Pantothenic acid [B5] 1.405 mg 28%
Vitamin B6 0.536 mg 32%
Cobalamin [B12] 1.013 mcg 0%
Floate [B9] 38.945 mcg 0%
Vitamin C 4.625 mg 5%
Vitamin D 10.75 mcg 54%
Vitamin E 0.319 mg 2%
Vitamin K 2.09 mcg 2%
Betaine 0.163 mg 0%
Choline 102.97 mg 19%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 29.9 g 11%
Sugars 1.1 g 2%
Dietary fiber 2.4 g 8%
Carbohydrate 12 g 0%
Net carbs 28.8g
Aminoacids
Nutrient Amount DV
Alanine 1.239 g 0%
Arginine 1.281 g 0%
Aspartic acid 2.306 g 0%
Cysteine 0.262 g 0%
Glutamic acid 3.429 g 0%
Glycine 0.982 g 0%
Histidine 0.606 g 0%
Isoleucine 0.988 g 0%
Leucine 1.726 g 0%
Lysine 1.79 g 0%
Methionine 0.602 g 0%
Phenylalanine 0.894 g 0%
Proline 0.851 g 0%
Serine 0.96 g 0%
Threonine 0.916 g 0%
Tryptophan 0.252 g 0%
Tyrosine 0.74 g 0%
Valine 1.141 g 0%
Minerals
Nutrient Amount DV
Calcium 53.53 mg 4%
Copper 0.24 mg 26%
Fluoride 0.14 mcg 0%
Iron 1.37 mg 8%
Magnesium 68.32 mg 16%
Manganese 0.77 mg 34%
Phosphorus 337.26 mg 27%
Potassium 554.22 mg 12%
Selenium 16.94 mcg 31%
Sodium 120.91 mg 5%
Zinc 1.62 mg 15%
Other
Nutrient Amount DV
Water 158.989 g 0%
Ash 1.975 g 0%